Sneak in the Rainbow (Chard) Smoothie Bowl

Sneak in the Rainbow (Chard) Smoothie Bowl

It can be a struggle getting my son to eat veggies, so sometimes you just got to sneak it in. I usually add more veggies than this, but wanted to share how you can baby-step your picky eaters. Slowly add in more veggies – spinach, broccoli, & carrots are good options that don’t have a ton of flavor when you mix in the fruit.

Ingredients:

  • 1 frozen organic banana
  • 1/2 cup frozen organic tropical fruit blend
  • 1/2 cup blueberries
  • 2 tablespoons shredded organic unsweetened coconut flakes
  • 1 cup organic Rainbow chard (4 leaves torn away from stalk)
  • 1/2 cup unsweetened organic almond milk
  • 1 tsp vanilla extract
  • 1/4 tsp cinnamon

Toppings

    1/4 cup organic blueberries
    1/2 tsp shredded unsweetened organic coconut flakes (omit to lower saturated fat content)
    1 tsp sliced almonds
    1/8 tsp cinnamon

Directions:

  • Blend all ingredients except topping in a high powered blender. It should be thick but well blended.
  • Carefully place toppings in a pretty line – or better yet, have your kids do it!
  • Enjoy!!

Nutrition Facts:

Servings: 2

  • Calories: 187
  • Total Fat 6.4g
  • Saturated 3.4g (omit coconut if you need a lower saturated fat content).
  • Total Carbs: 31.6g
  • Fiber: 5.6g
  • Protein: 2.7g
  • Calcium: 12.7%
  • Iron: 4%
  • Potassium: 400mg
  • Vitamin A: 25.5%
  • Vitamin C: 25.3%

Health Benefits:

  • Rainbow Chard: has neuro-protective properties (Alzheimer’s, Parkinson’s, & dementia), anti-cancer fighting benefits, and has the most B vitamins – B1, B2, B3 & B6 – along with minerals iron, manganese, magnesium, selenium, calcium, copper, and more.
  • Banana: helps reduce swelling, protect against developing type 2 diabetes, strengthen the nervous system, and help aid in weight loss.
  • Blueberries: protect your good cholesterol from being damaged, reduce DNA damage (which correlate with anti-aging & cancer fighting), and may help lower blood pressure and increase bone health.
  • Cinnamon: has anti inflammatory properties, high in antioxidants for heart health, and helps lower blood sugar levels.

Note:

  • I’m an advocate for more fruits & veggies in your daily diet. That’s why I include the health benefits on these foods in my recipes. The more fruits and vegetables, the better – BUT you do need to talk with your doctor to see if there are certain fruits or veggies you should be staying clear of, depending on your health conditions.

Published by Live Joyfully Well

Health coaching

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